Belated 12 Days WOD

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For time, CF Invictus version of the 12 Days of Christmas WOD (compare to last year)

  • 25 x Double Unders
  • 2 x Power Clean @ 95lbs
  • 3 x Ring Dips
  • 4 x Dumbbell Ground to Overhead
  • 5 x Burpees
  • 6 x Toes to Bar
  • 7 x Pushups
  • 8 x Box Jumps
  • 9 x Kettlebell Swings @ 32kg
  • 10 x Pullups
  • 11 x Front Squats @ 95lbs
  • 12 x Shoulder to Overhead @ 95lbs

Results: 35:58 (32:25 last year… gettin’ old I guess 🙂 )

Bench Press and Pushups then Thrusters and Burpees

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Take 15 minutes and work up to a heavy

  • 5 x Bench Press

Then every 2 minutes for 6 minutes

  • 10 x Plyo Plate Pushups with 20kg Plates

Then the Misfit Athletics Instagram WOD from December 9.

Every 5 minutes for 20 minutes, score time to complete each set…

  • 3 x Weighted Strict Pullups @ 8kg
  • 6 x Thrusters @ 95lbs
  • 12 x Bar Facing Burpees

Results: Bench Press 175lbs (compare to December 9). Metcon 1:22-1:15-1:25-1:15. Treated this as 4 individual short workouts… As fast as possible while maintaining good form.

Front Squats and Cleans then Row and Toes to Bar

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Take 15 minutes and work up to a heavy

  • 5 x Front Squats

Then take 15 minutes and work up to a heavy

  • 5 x Hang Power Clean

Then every 3 minutes for 9 minutes

  • 10 x Hang Squat Clean @ 55-65% of above Power Clean Weight

Then for time 40-30-20-10

  • Calorie Row
  • Toes to Bar

Results: Front Squat 170lbs. Clean 125lbs. Hang Squat Clean 65lbs. Metcon 17:50.

Overhead Presses

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Went for a good hike today so just some strength/form work today.

Every 2 minutes for 10 minutes

  • 3 x Strict Press with 4 second tempo descent

Then EMOM for 20 minutes alternate

  • Even Minute – 7 x Strict Press @ 65-75% from above
  • Odd Minute – 7 x Barbell Rows

Results: First part 75-85-95-105-110lbs. Second part 75lbs. Could probably have gone heavier on both but wanted to stick to good form and full range of motion.